HEALTH WATCH.

Filling the fiber shortfall

Companies broaden reach of supplements with new types

October 02, 2002|By Diane Quagliani, Special to the Tribune. Diane Quagliani is a registered dietitian in Western Springs.

It's been called roughage, rabbit food, bulk and Mother Nature's broom. Whatever you call it, dietary fiber, the indigestible part of plant foods, is something we know is good for us, even as we fail to eat enough of it.

Fiber is lauded for promoting digestive regularity, and for its beneficial effects on blood cholesterol, blood sugar and appetite control.

Despite this, Americans consume only about 15 grams of fiber per day, far from the 20-35 grams many health experts recommend.

Dietitians and other health professionals recommend getting your quota from fiber-rich plant foods, such as whole grains, legumes, fruits and vegetables, because these foods give you a lot more goodies than just fiber.

They supply vitamins, minerals and phytochemicals, plant chemicals thought to boost the immune system, as well as helping prevent heart disease and cancer. Whole foods contain a mix of soluble and insoluble fibers, both important for good health.

And yet people fall short, creating an opportunity for makers of fiber supplements. Most market themselves as laxatives, but some claim broader benefits, depending on their source of fiber.

"Many people don't get enough fiber because of hectic travel schedules or lack of time to shop for and prepare high-fiber foods," says Pittsburgh dietitian Leslie Bonci, a spokeswoman for the American Dietetic Association. "In those cases, you do what you can to get your fiber from food first, and then consider a supplement as an insurance policy."

Such supplements also are warranted for some people with gastrointestinal disorders such as chronic constipation, irritable bowel syndrome and diverticular disease.

The next hurdle is sorting out the growing array of options at your local supermarket or drugstore.

The basics

Most fiber supplements are derived from plant sources of soluble fiber. Soluble fiber dissolves to a gel-like form in water (unlike insoluble fiber, which does not dissolve). Fiber supplements work to promote regularity by absorbing water, which bulks up the stool and makes for an easier passage through the colon.

Two common fiber sources used in supplements are psyllium, found in several brands, including Metamucil, and methylcellulose, found in Citrucel. Both types come in a powder form that is mixed with water to make a fiber-filled drink. Psyllium comes from the seed husks of Plantago ovata, an herb native to the Mediterranean and Asia.

Methylcellulose shows up in a wide range of products as a thickening agent.

The new kid on the block, Benefiber, is a white, flavor-free powder made from guar gum. Promoted as "grit-free and non-thickening," it completely dissolves in water and can be added to other beverages, such as milk, juice or coffee, and to soft foods such as pudding and yogurt.

If you prefer a fiber supplement you can sink your teeth into, among your choices are wafers from Metamucil or chewy tablets made from fructan, another vegetable fiber, in a brand called FiberChoice.

Supplements usually contain 2 to 4 grams of fiber per dose, and most can be taken up to three times per day, adding 6 to 12 grams of fiber to your daily diet. Unlike chemical laxatives, which work overnight by stimulating colon contractions, fiber supplements can take up to three days of continued use to produce results.

Tips to fiber-up

Experiment with different products until you find one that's right for you. For example, people who find measuring and mixing powder supplements with water too messy or time-consuming may prefer pre-measured packets, wafers or chewable tablets.

On the other hand, you'll probably pay more per dose for these options. If you don't mind mixing a powder, but find these drinks a bit gritty and hard to swallow, look for "smooth texture" formulations or brands that are "grit-free."

Go slowly. Because fiber supplements such as psyllium swell, they can cause symptoms such as bloating and gas.

"People have individual tolerance levels," Bonci says. "Start by taking the smallest dose listed on the package and see how it affects you. Then, if needed, gradually increase the dose or number of times you take it."

Let the fluid flow freely. Make sure you mix powder supplements with enough fluid. Taken without enough fluid, some types can swell in the throat and cause choking. Also chase down wafers and chewable tablets with some liquid. Whatever supplement you take, drink plenty of water or other beverages throughout the day. If fiber doesn't have enough fluid to work right, you can get constipated, creating the problem it was designed to ease.

Time it right. "Fiber supplements can decrease the absorption of minerals such as calcium, iron, magnesium, zinc and copper," Bonci says. She recommends waiting one to two hours between eating a meal or taking a mineral supplement and taking a fiber supplement.

In addition, fiber supplements can interfere with the absorption of some medications. Check with your physician about possible interactions.